Sunday 12th April

HEAVY DAY
Movement prep
Meathead Mobility
single leg knee to chest 8/leg
lunge stretch 5×5 sec per leg
single leg tactical frog 8/leg
banded leg lowering 8/leg
Couch stretch – 1 min each side.

Activation
glute bridge 10
side lying clam 10/side
banded marching 10xforward/back/left/right/high knees

Workout
A. Back squat 5×5 at tempo 42×2
B1. Pendlay row 3×10 – heaviest possible
B2. Kb Bulgarian split squat 3×10

Monday 6th April

Incredible day for PBs amazing to see much progress from everyone. I looking forward to the next phase of training and seeing what happens next

Movement prep
Foam roll – thoracic, lats
Banded front rack shoulder
Banded overhead external rotation

Workout
A.10 mins to est a 1 rm push press

B. AMRAP 15
15 kettlebell swings
15 Burpees

2 rm back squat 5/4/2015

Sunday 5th April

This week and some of next week sees us running some tests to use as data points for our next cycle, more details of that will be posted by the end of the week.

This week will be low volume high intensity, expect to see lots of movement prep and mobility in order to best prepare. As always we will start with the king of movements the back squat!

Movement prep/warm up
MEATHEAD Mobiltiy
rockback breathing 8 breathes
single leg knee to chest 8/leg
lunge stretch 6×5 sec per leg
single leg tactical frog 8/leg
banded leg lowering 8/leg
glute bridge 8
side lying clam 8/side
banded marching 10xforward/back/left/right/high knees x2 rds

Workout
20 mins to establish a 2 rm back squat

120614

STRENGTH

A.            EMOM 5 Mins – 1 x  3 position clean and 1 push Jerk @ 60-70%*

B.1           3×5 pendlay row – heavier than last week

B2.           3×3  push press (Alternate between Bs)

WOD

8 min AMRAP

7 thrusters 62/40, 

14 ring dips

*3 Position clean

  1. High hang
  2. Above the knee
  3. Floor

DO NOT LET GO OF THE BAR